June 9, 2015

A) Warm up

400 m run

3 rounds not for time:

20 m Handstand Walk

Ring Row x 10

Plank x 30-45 seconds

B) Every 2 minutes on the minute for 10 minutes

Push Press + Push Jerk- 2+1 @ 80%
C) Every 3 minutes on the minute for 15 minutes: 

5 Push Jerk @ 185-lbs/115-lbs

10 Burpee Box Jumps
Optional work after class…

D) 3 sets:

Ring Dip x 8-10 reps

60 seconds rest

Sit ups x 25 reps

60 seconds rest

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